Healthy Recipes - Black Bean Sweet Potato Burgers

Tracee Yablon-Brenner: Hi! Im Tracee, with Nutrition is Healing. Today, we are going to make some awesome burger alternatives. The first one is a sweet potato and black bean burger. First step will be to mix the ingredients. We are going to start with some black beans, these are two cans of organic black beans which were prepared with Kombu. Kombu is a sea vegetable, which has an interaction with beans to release the digestion enzymes so you dont get the flatulence you will with beans. So, its great to look at canned beans that are cooked with Kombu or you can make you own black beans by soaking them overnight and boiling them for 20 minutes with Kombu and using those. I did the easy way with the canned beans. Now, you are going to take one large sweet potato thats cooked already, you can bake it in the oven at 400 degrees for 45 minutes to an hour till its nice and soft or you can put it in the microwave, depending on your microwave four to five minutes for one single potato and then you need to let it sit for five minutes because its going to be hard when it first comes out, and letting it sit will soften the potato. Sweet potatoes and black beans are both really high in fiber.

Now, we are going to cut out, cut the sweet potato in half and we are going to scoop out the inside of the potato, and add it to the black beans, and then mash it altogether. Now, Im using a fork, if you have a potato masher that would make it easier to use. Now black beans and sweet potatoes is a nice combination together. The sweet potatoes are nice and sweet, has a nice consistency in flavor with the black beans.

Now Im mashing the potatoes, and then Im going to add some spices and binding ingredients. Now, when the beans and sweet potatoes are mashed together you can add quarter cup of onions, to add nice flavor and some quick cooking oats to bind it, which is also high in flavor. Weve got to make sure using a lot of water with this burger. Some Dijon mustard for flavor, and also moistness, a table spoon of Dijon mustard, half a cup of oats, quarter cup of onion, teaspoon of cumin, I like the combination of cumin and cinnamon together. Cumin is a little aromatic and flavorful and cinnamon helps to bring that out as well and quarter teaspoon of sea salt, which also helps bring out the flavor of the spices. Now, Im going to take some fresh ginger and Im going to grate like a quarter teaspoon of that. You can also use ginger powder. I like the flavor of the fresh ginger though. So, you can find it pretty easily in most supermarkets today. I just like to add a little -- you dont really need to measure it just for nice flavor. It combines a nice flavor with the cumin, and the cinnamon and the sweet potato and ginger, brings out the flavor of the sweet potato, adds a nice flavor together.

Now, Im going to just put the ginger in, mix it together, the oven should be preheated to 350 degrees. Thats how you to make the mixture for the sweet potato black bean burger.

In our next step we are going to make them into patties.